Healthy beef recipes

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Lean & delicious

Did you know that there are 29 cuts of beef considered lean by the USDA standards? That means less than 10 grams of total fat, 4.5 grams of saturated fat and 50 milligrams of cholesterol per 3-ounce serving. It also means beef can be a part of your healthy diet, delivering satisfying flavor, protein, iron, B12, zinc and other essential nutrients. Here are some healthy recipes featuring beef.

Healthy beef recipes

Steak and mango salad

Serves 4

A succulent combination of meaty flavor and juicy mango make this spinach-based salad a special main course.

Ingredients:

4 (3 to 4 ounces each) beef tenderloin steaks, about 1-inch thick

Coarse salt and freshly ground black pepper to taste

6 cups baby spinach leaves

1 mango, cored, peeled, diced

1/4 of a red onion, thinly sliced

Honey mustard dressing of your choice

8 macadamia nuts, crushed (or another nut of your choice)

Freshly shaved Parmesan cheese

Directions:

Season beef with salt and pepper and set aside. Preheat grill to medium. Wipe grill rack with an oiled rag. Place steaks on grill and cook for 5 minutes. Turn and cook for another 5 to 6 minutes or until steaks are medium rare or to your desired doneness. Transfer to a cutting board and tent with foil to keep warm.

Toss spinach, mango and red onion in a large bowl. Divide among four plates and season with salt and pepper. Thinly slice steaks and fan out on salad. Drizzle with a little dressing and garnish with nuts and cheese. Serve salads with the rest of the dressing on the side.

Ribeye steaks with olive tapenade

Serves 4

Tender, juicy lean beef is topped with a flavorful olive spread, which offers a healthy dose of heart-healthy monounsaturated fats. Serve steaks with a green veggie.

Season steaks with salt and pepper and set aside. Preheat broiler in oven.

Place steaks on a lightly oiled broiler pan. Broil on middle rack for 5 minutes then turn. Broil for another 5 to 6 minutes or until steaks are done to medium-rare or your desired doneness. Let sit for 5 minutes before serving to allow juices to redistribute.

Serve garnished with tapenade and parsley.

Lean beef burritos

Serves 4

Ingredients:

8 ounces beef round tip center steaks, cut 1/4-inch thick

Coarse salt and freshly ground black pepper

Smoked paprika or chipotle powder

1 tablespoon olive oil

2 cups shredded cabbage

4 tablespoons minced green onion

4 whole grain or high-fiber tortillas

Shredded cheddar cheese or pepper jack cheese

Sour cream

Salsa

Directions:

Season beef with salt, pepper and a small pinch of paprika or chipotle powder. Heat olive oil in a large skillet over medium-high heat. Cook beef for 2 to 3 minutes. Flip and cook another 2 minutes or until just cooked through. Transfer to a cutting board and tent with foil.

Toss cabbage and green onion in a medium-sized bowl. Thinly slice beef and divide among tortillas. Top with cabbage and cheese. Roll into burritos and place each on a plate. Garnish with sour cream and salsa.